One-Arm Medicine Ball Slam

Core · Other

How to do it

Stand with one foot slightly forward and the medicine ball in the hand on the same side as your back foot. Reach overhead, extending, and **slam the ball into the floor with everything you have**, letting your torso flex and rotate slightly; pick it up and repeat. One-armed the movement is diagonal and brings in obliques as well as abs. It is power work: short sets. The classic mistake is holding back for fear of the bounce; a slam ball does not bounce, which is why you use one.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Back, Shoulders

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